25 Short Conditioning Workouts for Quick, Intense Results
If you’re short on time but still want to get a solid sweat in, these short conditioning workouts are exactly what you need. Whether you’re at home, at the gym, or adding a finisher after your main workout, these routines will build cardio, burn fat, and improve endurance fast.
These are some of my go-to sessions for clients who train in combat sports, self-defence, or just want to level up their conditioning without spending hours training.
Most workouts are 7–10 minutes—perfect for busy days or as a cardio booster after strength work like 5×5, upper/lower splits, or even the classic bro split.
Want to build real functional fitness? These short sessions work great alongside martial arts like Krav Maga or even heavy bag drills.
How to Use These Short Workouts
- Time-efficient: Most take just 7 to 10 minutes.
- Flexible: Add them to the end of your workout, or do them standalone on off days.
- Scalable: Adjust reps and rest to match your fitness level.
- Bonus: Pair with heavy bag rounds for skill + sweat.
Workout List
WOD 1
20 x tuck jumps
10 x leg raises
40 x mountain climbers
AMRAP 7–10 mins
WOD 2
5 x dive bombers
20 x mountain climbers
5 x burpees
AMRAP 7–10 mins
WOD 3
150 burpees for time
WOD 4
10 x situps
5 x leg raises
3 x burpees
AMRAP 7–10 mins
WOD 5
100 sandbag burpees for time
WOD 6
30 secs med ball slams
30 secs burpees
AMRAP 7–10 mins
WOD 7
30 secs ground and pound
30 secs burpees
AMRAP 7–10 mins
WOD 8
30 secs med ball slams
30 secs sandbag shouldering
AMRAP 7–10 mins
WOD 9
20 high knees
2 burpees
AMRAP 7–10 mins
WOD 10
15 pushups
5 burpees
10 med ball slams (or kettlebell swings)
AMRAP 7–10 mins
WOD 11
15 pushups
40 climbers
20 flutter kicks
AMRAP 7–10 mins
WOD 12
15 tuck jumps
15 situps
AMRAP 7–10 mins
WOD 13
30 secs high knees
30 secs situps
AMRAP 7–10 mins
WOD 14
5 burpees
10 pushups
AMRAP 7–10 mins
WOD 15
20 burpees
50 jumping jacks
AMRAP 7–10 mins
WOD 16
10 mountain climbers
1 burpee
AMRAP 7–10 mins
WOD 17
5 burpees
10 pushups
15 swings
AMRAP 16 mins
WOD 18
20 situps
10 presses overhead (sandbag or KB)
10 jump squats
10 sumo deadlift high pulls
AMRAP 16 mins
WOD 19
5 sandbag burpees
10 staggered sandbag pushups
15 jump squats
AMRAP 16 mins
WOD 20
4-minute stations
Slams
Jump Squats
Plyo Pushups
Situps
Rest 60s, repeat 4 rounds
WOD 21
30s burpees
30s jumping jacks
30s lunge jumps
Repeat 3 mins
Rest 60s
Repeat for 4–6 rounds
WOD 22
150 jump squats for time
WOD 23
10 dive bombers
20 mountain climbers
50 jumping jacks
AMRAP 7–10 mins
WOD 24
30 secs swings
30 secs burpees
AMRAP 7–10 mins
WOD 25
150 kettlebell swings for time
Do 5 burpees EMOM until finished
More Workouts You Might Like:
Want to Train Smarter?
If you’re serious about self-defence, strength, and cardio, try combining these workouts with a solid Krav Maga training routine. These short workouts are perfect to complement the explosive, real-world intensity of Krav Maga.
Curious what others think? Check out our student reviews or visit our FAQ to learn how to get started.
Got questions or want custom programming based on your fitness level? Reach out to us!